Pilates during pregnancy: how to move mindfully and where to start

For many people with a normally progressing pregnancy movement is recommended, but it is always an individual decision. That is why, before your first class, it is worth having the approval of your doctor or midwife. Ask from when you can exercise, whether there are any contraindications and which movements to avoid. Pass this information to your instructor, because they will adapt the exercises to your situation.

Pilates is not a treatment and does not replace medical care. It is an addition that can help you feel better in a changing body.

We do not promise specific results, but many people in pregnancy feel that regular, calm movement supports several important areas:

• Body awareness. A changing centre of gravity, a growing belly and posture all need a new set-up. Slow exercises teach you to notice it.
• Breathing. Calm, deep breathing helps you relax and can be useful outside class too.
• Strength of the deep muscles and back. The muscles that stabilise the pelvis and spine work harder than usual during pregnancy.
• Mobility. Gentle movements of the hips, shoulders and spine help you keep freedom of movement.
• A moment for yourself. Classes in a small group are also a time to calm down.

For many people in pregnancy the most important thing is simply to feel more confident in their body and to have the support of a competent person.

Every pregnancy is different, so what follows is a general description, not medical advice. What is suitable for you is decided by your doctor or midwife.

• First trimester. It is often accompanied by tiredness and nausea. If your doctor agrees, movement can be light and calm, without forcing yourself.
• Second trimester. For many people it is the time of most energy. A growing belly starts to change posture, so work on the position of the pelvis and back and on breathing is useful.
• Third trimester. The belly is bigger, and tiredness and discomfort often return. Exercises tend to be shorter and gentler. At this time lying on your back can be uncomfortable or not advisable, so the instructor chooses positions (for example on your side, on hands and knees or semi-reclined) after consulting your doctor.

In every trimester how you feel on the day is what counts. If you feel worse, class can be shortened or changed, and when in doubt it is better to ask your doctor.

Back, lower back and pelvic pain is common in pregnancy, because the centre of gravity changes, ligaments loosen and the load on the spine grows. This text does not diagnose and does not replace a doctor's advice, but movement at a calm pace, work on breathing and pelvic position can help you cope better with discomfort. For many people changing position during the day also helps.

If the pain is severe, sudden, spreads to the leg, or comes with numbness, bleeding, fever or a hardening belly, contact your doctor or midwife instead of exercising. You can read more about back pain and Pilates in the article Pilates for back pain.

The studio is in Mokotów, Warsaw, at ul. Dywizjonu AK „Jeleń” 7A/U8. Group classes are held in groups of up to 4 people, so the instructor sees every person, corrects the alignment and chooses the spring resistance. We train on BASI Systems equipment. Classes last about 55 minutes, and you train in comfortable clothes and non-slip socks.

Before class the instructor will ask about the week of pregnancy, how you feel, any complaints and your doctor's recommendations. They choose positions, the range of movement and the spring resistance to match how you feel that day, and change an exercise when something feels unpleasant. If you prefer to work one-on-one you can choose private sessions, and if you want to train with someone close to you, a duo class. There is free parking for clients on the estate.

You can read more about the equipment in the article What is Pilates?, and we described the first visit in the text First Pilates class: what to bring and what to expect.

No. Many people start Pilates only in pregnancy and do not need fitness or flexibility for it. People who exercised before also adjust the range of movement, because in pregnancy the body reacts differently than usual. What is common to everyone is that how you feel on the day counts, not the result. The good news is that you can start at any level, and the instructor will help you find a suitable beginning.

In the first classes we usually focus on the basics: breathing, pelvic position and calm movements in a small range. You do not have to do everything to the end. You can stop, rest or change position whenever you feel the need.

Stop class and contact your doctor or midwife if any of these appear:

• dizziness, weakness or fainting,
• abdominal pain, regular contractions or a hardening belly,
• bleeding or a leak of fluid from the vagina,
• shortness of breath, chest pain or palpitations,
• a severe headache, vision problems or sudden swelling,
• a noticeable change in the baby's movements.

If you are in doubt, always choose to contact your doctor. An instructor is not a doctor and does not assess your health, so it is you and your doctor who decide on exercises.

Returning to movement after birth takes time and the approval of your doctor or midwife. It depends on how the birth went and on how you feel. There is no single timing that fits everyone, so do not rush and ask about recommendations at your check-up. When your doctor gives the green light, classes can start with calm basics, and private sessions leave the most room to adapt the programme.

• Ask your doctor or midwife for approval and about any limitations.
• Book a class in the schedule or choose a private session. When booking or before class, write to us that you are pregnant, at studio@las-pilates.pl.
• Tell your instructor about the week of pregnancy, how you feel and your doctor's recommendations.
• Train at your own pace. You can feel different every day and that is fine.

You can start at any age and at any level, also in pregnancy, if your doctor agrees. Check the class schedule and book through Fitssey, or have a look at the pricing to choose the format that suits you. If you have questions about exercise in pregnancy, write to us at studio@las-pilates.pl before your first class.